Otago exercises 3

Falling is scary and can result in injury. Otago exercises three times per week will help improve balance and mobility. If you’re in the area, visit the best San Diego Physical Therapy Clinic.

Standing Mini Squats

These exercises can be used to strengthen your hips and thighs as well as your lower legs. You will notice a strengthening of your lower extremities, and a decrease in your chances of falling.

  • Hold onto a steady object and stand up
  • Now, slowly bend into a mini squat. Be careful not to bend too far
  • This squat position should be held for 2 seconds
  • Return to your starting point and repeat the exercise 10 times

Figure 8 Walking

This is an advanced, dynamic balance exercise from the Otago Program. The following can be done:

  • Place at least two small items on the floor, about 6 feet apart
  • Use figure 8 to walk around the object.
  • Walking, make sure you keep your steps on the same level and your head up.
  • This is how you should walk 10 times.
  • So that you are always safe in the event of a loss of balance, make sure you have something nearby.

Functional Exercise: Stair Climbing

This is a useful exercise that will help you feel more confident when climbing up or down stairs. We can help! Visit the #1 Del Mar Physical Therapy Clinic.

To perform this exercise

  • You can grab onto the railing of any staircase you find so that it doesn’t fall
  • You can now go up and down this staircase ten times. Make sure you hold onto the railing to ensure your safety

Functional: Backward walking

Retro walking, also known by reverse walking, can be challenging. However it can be beneficial to increase mobility and balance for this exercise.

  • Stabilize yourself by standing on either the side of your kitchen counter, or anywhere else that is stable.
  • Be sure to make sure the path ahead of you is clear.
  • Keep your one-handed hand on the counter and simply walk backwards, from toe to heels.
  • You can turn around if you run out of space and walk in the opposite direction.
  • Perform 10 laps
  • If you find the exercise too difficult, walk around with your upper body support.

Tandem Step and Tandem Walk

Simply, you need to stand with one foot in front of another. In other words, you should cross your feet so that your heel touches the toe on your back foot. This position will narrow your base and make it more difficult to balance while performing this exercise.

  • Place your feet in a straight line next to the counter. Now place your other foot in front of the counter. Make sure your heels and toes are only slightly touching.
  • For 10 to 15 seconds, hold this position.
  • Switch to feet
  • Repeat the procedure three times for each foo
  • If you find this exercise too difficult, you can make it harder by letting go of anything you have.   
  • Simply hold on to your kitchen countertop and start walking.
  • When forward walking becomes difficult, you can also do it in the other direction.

Always ask your physical therapist before performing these exercises. This will ensure that you avoid any secondary injury from performing the exercises incorrectly.

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